Omega-3: do you need fish oil as an athlete?

Short answer

Omega-3 fatty acids belong in a balanced diet, but a fish oil capsule is not automatically a necessary sports supplement. The choice depends on, among other things, what you eat and why you want to use the product.

Not all omega-3 is the same

ALA is found in plant foods; EPA and DHA in fish and algae oil, among others. The body can convert ALA, but that conversion to EPA and especially DHA is limited. So on a supplement, look at the actual amount of EPA and DHA, not just the number of milligrams of 'fish oil'. ^[1]

Avoid big health promises

A capsule is no proof of faster muscle recovery or guaranteed protection against heart disease. Effects from research in specific patient groups or with prescription medicines should not simply be applied to healthy strength athletes taking an over-the-counter supplement.

High doses are not automatically harmless either: in large studies of people with cardiovascular disease or an increased risk, more atrial fibrillation was seen at 4 grams per day. That result is not an exact risk estimate for a healthy young athlete, but it is a reason not to give high doses as standard fitness advice. ^[1]

In practice

If you take medication or have a heart condition, discuss use with your healthcare provider. Food choices and medical treatment are not interchangeable.